Salt or sodium chloride is an important foodstuff in the body for maintaining body water, nerve, and muscle functions, but its excessive intake has become one of the major public health concerns all over the world. Intake of salt more than the limit generally recommended-about 2,300 milligrams of sodium for most adults-can lead to a host of health issues. The article below goes into detail on how high salt intake contributes to poor health among humans.
1. Hypertension (High Blood Pressure)
Probably the best-documented effect of excessive salt intake is the elevation of blood pressure. Sodium induces the body to retain water, which increases the volume of blood leading to higher blood pressure. Chronic high blood pressure is a major risk factor for serious conditions such as heart attack, stroke, and kidney disease.
2. Cardiovascular Disease
High consumption of salt is directly linked to an increased risk for cardiovascular diseases. Too much sodium can lead to high blood pressure, which puts pressure on the heart and weakens the blood vessels, possibly leading to coronary artery disease, heart failure, and stroke. It has been proven that a decrease in the intake of salt will significantly lower the risk for CVD.
3. Kidney Damage
The kidneys filter out the excess sodium from the blood. When sodium levels in the blood are high, the kidneys have to work harder, eventually leading to a decline in kidney function. Long-term excessive salt consumption can result in the formation of kidney stones and enhance the risk for CKD.
4. Osteoporosis
Excessive consumption of salt has adverse effects on bone health due to the increased urinary excretion of calcium. The loss of calcium weakens the bones over a period of time and may cause a disease-like osteoporosis in which the bones become brittle and fragile. This can be a problem for postmenopausal women and elderly individuals.
4. Gastric Problems
Excessive intake of salt has been linked to an increased risk of stomach cancer. Salt can lead to damage in the lining of the stomach, thus making it vulnerable to infection with Helicobacter pylori-a bacterium that causes gastric ulcers and cancer. Besides, too much salt may interfere with the protective mucus lining in the stomach and further enhance these risks.
5. Edema and Water Retention
Excessive sodium in the diet can cause the body to retain fluid, leading to swelling of the hands, feet, and legs, a condition known as edema. This can be quite uncomfortable and can also exacerbate conditions such as hypertension and heart failure.
6. Cognitive Decline
Emerging research even shows that high intake of salt may be associated with cognitive problems, including the risk of dementia. Too much sodium could interfere with blood flowing to the brain and, over time, contribute to neurodegenerative diseases.
Decreasing Salt Intake: Some Useful Tips
To minimize the health risks due to excess salt, the following suggestions can be put into practice:
- Read Labels: Most of the sodium is disguised as salt in packaged and processed foods. Cooking at home allows more control of the amount of salt used.
- Flavor Alternatives: Instead of using salt, flavor your food with herbs, spices, and natural flavorings.
- Limit Processed Foods: Cut down on high-sodium foods such as chips, canned soups, and fast foods.
Gradual reduction: This could help your taste buds get familiar with less salty tastes.
Conclusion
While salt is a necessary ingredient in the diet, too much consumption results in serious health issues. By being conscious of the amount of sodium you take in and changing your eating habits to a healthier alternative, you can minimize the chance of developing hypertension, cardiovascular disease, and other illnesses related to excessive salt intake. A balanced diet with fresh and whole foods will protect your health and wellbeing easily.
